Yoga for Selfcare and Mindfulness with Elin Hemnes and Lise Knudsen

<<7>> hello

<<8>> everyone happy international yoga day

<<11>> i am elin hamness and i'm here with lisa

<<14>> knutson today

<<16>> hi happy yoga day

<<20>> so today lisa and i were having a little

<<23>> talk

<<24>> about yoga for self-care and mindfulness

<<28>> so we're going to dive into topics like

<<31>> our morning routine listening to your

<<34>> body

<<35>> and adapting your self-care to your

<<38>> monthly cycle if you have that

<<42>> and also how to

<<45>> integrate the oils and different

<<47>> routines

<<48>> uh into your yoga practice into your

<<50>> yoga studio

<<52>> into your daily life so let me just

<<55>> introduce

<<56>> myself a little bit first um

<<59>> so again my name is ellen i'm a blue

<<61>> diamond leader in doterra

<<64>> i'm also a yoga teacher and yogi i love

<<67>> doing yoga it just fills me up so much

<<70>> and i also love working with other women

<<74>> and help them to just take care of

<<77>> themselves in a deeper ways

<<79>> like take themselves seriously put

<<82>> themselves as a priority and that can

<<84>> come from all kinds of self-care like

<<86>> yoga and meditation and oils which we're

<<89>> all going to talk about today

<<91>> and also i have with me

<<94>> lisa who's the owner of hot yoga sula

<<99>> that's a yoga studio in norway

<<102>> and she is a busy woman with a lot of

<<105>> different amazing projects so she has

<<107>> her own

<<108>> clothing line with yoga

<<111>> merchandise it's called hot yogini

<<114>> and she also has a virtual online yoga

<<116>> studio she runs for treats

<<119>> and she's an athlete she does martial

<<122>> arts

<<122>> wrestling brazilian are you itsu and she

<<126>> used to be a lawyer

<<127>> and she ended up here in doing all these

<<130>> amazing

<<131>> yoga things so we're happy to

<<135>> have you on here and have this little

<<138>> chat

<<139>> with you yeah thanks for having me it's

<<142>> great

<<142>> i love to talk about yoga and oil so

<<145>> that's awesome

<<147>> so the the first thing i want to talk

<<149>> about with you is

<<151>> like the morning routine and self-care

<<154>> because

<<154>> we both really value having a good

<<158>> routine

<<158>> and taking care of ourselves body mind

<<161>> and spirit

<<162>> so and let's let's share a little bit on

<<166>> what you do and what i do

<<169>> to help us get on track

<<172>> every morning uh why don't you start

<<176>> yeah i mean of course if i have time for

<<179>> a full yoga class in the morning

<<180>> fantastic i love it but let's be

<<183>> realistic

<<184>> putting little short morning routines

<<187>> that you always have time for

<<189>> that's key so my personal favorite

<<192>> is a drink of water with lemon

<<196>> i do my dry body brushing which i've

<<198>> been doing since i'm 15

<<200>> but now i'm adding a couple of drops of

<<203>> whatever oil i feel like that day

<<205>> there's a few favorites i love

<<206>> grapefruit for instance

<<208>> um and then my last routine which

<<212>> i think is it's a game changer

<<215>> and it only takes a few minutes you

<<218>> should do this every single day in the

<<220>> morning

<<221>> you can do it also other times during

<<223>> the day but it's to find

<<224>> time to take a little meditation a tiny

<<227>> little meditation session

<<229>> a few minutes can make all the

<<231>> difference so don't

<<232>> put yourself a goal to do 30 minutes

<<234>> every morning

<<235>> if you have time that day fantastic but

<<238>> six minutes

<<239>> that's a little like magic number that's

<<241>> a quarter or gatica

<<243>> it's an old way of um measuring time

<<246>> that's a little magical

<<248>> and they found that six minutes can make

<<251>> all the difference

<<252>> so what i do i bring out whatever oil i

<<255>> feel like that day

<<256>> i love to just follow my intuition i

<<259>> feel like when you're doing the self

<<261>> practice there are almost no limitations

<<265>> bring the oil that you want rub your

<<268>> hands down put in your hands rub your

<<269>> hands together and just

<<271>> inhale the oil put on your timer

<<275>> i love to use inside timer because it's

<<277>> got those nice little guns

<<279>> please do put on a timer if you're

<<283>> not if you don't have a timer on you're

<<284>> gonna start being like looking at the

<<286>> time and get distracted

<<287>> put on your timer six minutes

<<291>> and just sit in stillness and six

<<293>> minutes in stillness is a lot in the

<<295>> beginning

<<296>> and but it's um doesn't take you a lot

<<299>> of time so it's absolutely doable every

<<302>> morning most people

<<303>> can manage to fit in six minutes

<<307>> nice i also love inside timer

<<310>> um just a timer itself or finding one of

<<313>> the

<<314>> amazing free meditations they have so if

<<317>> you

<<318>> like a guided meditation instead that

<<320>> can be a

<<321>> great place to to get that so i

<<324>> i also enjoy starting my day with with

<<327>> meditation like that

<<329>> and just those few minutes makes such a

<<331>> big difference

<<333>> and then you can like increase it so

<<336>> so that's a great way um

<<339>> other ways like we have essential oils

<<343>> that's amazing way of starting your day

<<346>> right

<<347>> so for me i always start my day with

<<349>> balance

<<350>> under my feet that's also a great

<<353>> thing to use like in yoga class or when

<<356>> you just feel

<<357>> scattered in your mind just putting that

<<360>> under feet and then inhaling it

<<363>> um that's like a must

<<366>> for me so what other oils do you use

<<371>> in your morning it depends on how i feel

<<374>> that day which oils i choose

<<377>> uh there are some that i always have

<<379>> something in my

<<380>> water to just to to start

<<383>> the whole process of your body so i

<<386>> really love to start the day with lemon

<<388>> i think that's a fantastic one so that's

<<390>> one that i always do

<<391>> um i have certain things that i use at

<<393>> night i love

<<395>> adaptive at night and serenity and

<<398>> frankincense again

<<399>> um and um

<<403>> apart from that it depends from day to

<<406>> day what

<<407>> i love to use i just like to follow my

<<410>> intuition

<<410>> i feel that your body knows what you

<<413>> need

<<414>> and that's also what i work on with my

<<416>> students a lot

<<417>> just learning to listen to your body and

<<421>> trusting what the body tells you

<<423>> so if the body's like no no no that's

<<426>> probably not good for you if your body's

<<428>> like yes

<<429>> give me that's probably what your body

<<432>> needs because your body knows

<<434>> and i know also that that you're really

<<437>> into that telling you know listening to

<<438>> your body

<<439>> and changing up your routines maybe also

<<443>> uh in relation to your monthly cycle i

<<445>> know that's something that you know a

<<446>> lot about

<<448>> yeah i love to share about that so

<<451>> i think with like whatever morning

<<453>> routine you set yourself

<<456>> it's gonna change a little bit every day

<<458>> regarding

<<459>> how you feel so one morning you might

<<463>> feel like

<<464>> just being very still and going inwards

<<467>> and

<<467>> journaling like these are great tools

<<470>> that i love

<<470>> to just journal like just write

<<474>> my thoughts out on paper put on some um

<<479>> nice soft music and just kind of get

<<482>> into this kind of bubble

<<484>> and sacred space in your own

<<488>> home and even just rolling up the mat

<<491>> putting on the diffuser putting on some

<<492>> music kind of gets you in that

<<495>> space and that can be especially

<<497>> beautiful

<<498>> if you're in your monthly cycle you're

<<501>> in a menstrual phase because that's

<<503>> where you really go

<<504>> inwards and even the week before you

<<507>> expect your

<<508>> menstruation because you're gonna go

<<511>> inwards and be more reflective you're

<<513>> not gonna be

<<514>> so much like wanting to go out there

<<517>> um so really just tuning into that

<<520>> like what do you need today because it's

<<522>> going to differ throughout the month

<<524>> so maybe in other parts of your cycle

<<527>> where you have your ovulation

<<529>> um you're going to be more outwards

<<532>> maybe you want to go

<<533>> out for a run you want to be more active

<<535>> you want to do power yoga instead of yin

<<538>> yoga

<<539>> and so your self-care is going to change

<<542>> throughout the month and

<<545>> if even if you don't have a cycle you

<<547>> can just feel into your body

<<550>> and and listen like what do i really

<<552>> want to do

<<553>> today like what what would feel like joy

<<556>> to me

<<556>> and some days for me it's like putting

<<558>> on some

<<560>> loud music and just dancing or

<<563>> walking barefoot in the garden like

<<566>> there could be small things like that

<<567>> that gives you

<<568>> joy and just those things just a few of

<<570>> those things just

<<571>> sets you up for an amazing day and i

<<574>> feel like when i do that

<<576>> and put time for that

<<579>> i get more productive my head is clearer

<<583>> and i feel more balanced and grounded in

<<586>> myself

<<587>> so like no matter what things you want

<<589>> to like add to

<<591>> to your routine the most important thing

<<593>> is just to to listen

<<595>> and um we're all different as well like

<<598>> some people like to have a routine and

<<600>> like do the same thing

<<601>> every day and if you're like that then

<<603>> go for it i think for a lot of us

<<606>> we feel like stuck in that and we like

<<608>> the freedom of just

<<609>> tuning in and doing what we feel like

<<614>> for the day and taking the oils that

<<616>> we're drawn to

<<618>> for that day so

<<621>> that's that's kind of my favorite way of

<<624>> looking self-care it's not a

<<625>> static thing one thing works for

<<627>> everyone it's like you find

<<629>> your way and i think that's how it is in

<<633>> yoga as well and i think

<<634>> you do that a lot with your students in

<<637>> the yoga studio

<<639>> like helping them to listen to your own

<<641>> body

<<642>> so what what do you teach them so it's

<<645>> really the same with yoga

<<647>> um with yoga and oils it's really the

<<650>> same thing it's about trusting your body

<<652>> people are always asking me oh which

<<653>> yoga to do which oils to use

<<655>> and yeah i will help i will give advice

<<658>> absolutely but in the end

<<660>> it's you you know what you need and you

<<663>> need to start listening to that

<<664>> i love what you mentioned about walking

<<666>> barefoot in the grass in your garden

<<668>> i this is one of the most amazing things

<<671>> you can do for yourself

<<672>> walking barefoot and i know it's hard

<<674>> for us being in scandinavia because it's

<<676>> cold a lot of the time

<<677>> but walking on the beach walking in the

<<679>> garden walking anywhere

<<681>> barefoot for earthing for grounding um

<<684>> it's

<<684>> it's needed it's a necessity it's not

<<686>> even and we do have a lot of mental

<<688>> health problems

<<689>> in scandinavia and that could be one of

<<691>> the reasons because we actually need

<<693>> that

<<693>> and yeah it's cold a lot of the time so

<<695>> it's difficult but

<<697>> try to take just a little couple of

<<699>> steps even even on a cold day

<<701>> in your garden if you have the chance

<<703>> it's one of the most amazing things you

<<704>> can do for yourself

<<706>> um yeah

<<710>> it will also help you to get in touch

<<712>> with yourself and one of the things that

<<713>> i love about the

<<714>> for me oils is yoga it's basically i

<<718>> love to bring

<<719>> yoga into my everyday life and i

<<722>> consider the oils part of my yogic

<<725>> lifestyle

<<726>> and just taking a moment out uh

<<730>> picking up an oil that you feel like

<<732>> right now

<<733>> just if you have

<<737>> 10 seconds you can do this and you can

<<739>> change your date

<<740>> just rubbing together and taking a few

<<743>> deep breaths

<<745>> with your oil and that's yoga and that's

<<747>> bringing yoga into your everyday life

<<750>> it's more than just going to your class

<<753>> three times a week or

<<754>> some people go every day that's great

<<755>> too but it's about those

<<757>> little things that you do in your

<<759>> everyday life that can really really

<<760>> change your life

<<762>> and as soon as you inhale that oil you

<<765>> have

<<765>> no choice but to be present that's the

<<768>> amazing thing about the oils it's like

<<770>> yoga in a bottle you just instantly

<<774>> come here and now so yeah

<<777>> oils for me is yoga actually

<<782>> i don't know if you want to talk a

<<784>> little bit about how

<<786>> i use the oils in yoga because i know a

<<789>> lot of people are curious about that

<<791>> i know teachers are asking me a lot and

<<794>> um

<<794>> i am working on a course for teachers so

<<798>> you know that will eventually come out

<<801>> um

<<802>> but there are there are i don't want to

<<805>> say there is rules but there are some

<<806>> rules

<<807>> so when you practice yourself

<<811>> there are no rules there are no

<<813>> limitations whatever

<<815>> you feel like any oil can be a yoga oil

<<819>> but that's for your own practice for my

<<822>> own practice i can give you a little

<<823>> couple of tips that i love

<<825>> i love to start the class with a little

<<828>> bit

<<829>> of balance i have it both in the normal

<<832>> bottle and then the roller and just

<<834>> having that under my feet

<<835>> just to instantly landing a little bit

<<838>> on my mat so that's a great way to start

<<840>> as well

<<842>> um i love salabao salabal is a great one

<<847>> i love in tune and

<<850>> um for me there are two different

<<854>> ways that i really focus on in yoga and

<<857>> oils that's the uplifting

<<859>> and it's the grounding so you can use

<<862>> you know for instance balance for

<<864>> grounding

<<865>> um you can use lavender or serenity just

<<868>> to relax

<<869>> or you can use some of the citrus oils

<<872>> to

<<873>> elevate you can use frankincense fields

<<875>> for mia elevating oil

<<877>> um i've used melissa and

<<880>> i love adaptive um it's

<<884>> a brand new oil so well it's brand new

<<886>> in europe

<<887>> but this for me is gonna be like my new

<<890>> uh yoga oil

<<891>> um even for classes actually and that's

<<893>> what i wanna get into

<<895>> because as a teacher you gotta realize

<<897>> that you got a class

<<899>> full of very very very different people

<<902>> and some might

<<903>> love oil for some people that might

<<905>> bring up

<<906>> something so i tend to keep it a little

<<909>> bit

<<910>> safe especially if i don't know my

<<913>> students so

<<914>> i know the students at my studio very

<<916>> well and i can mix it up sometimes

<<917>> depending on who's there how many are

<<919>> there

<<919>> but i like to try to go for oils that

<<922>> most people love

<<924>> keep it simple and of course

<<928>> you can put in the diffuser which is

<<929>> great and you might want to use

<<931>> something like bergamot

<<932>> who doesn't love bergamot you can put a

<<934>> little bergamot in the diffuser

<<936>> you might want to use some wild orange

<<939>> or

<<941>> um even lavender some people have

<<943>> sometimes

<<944>> emotional feelings with lavender but

<<947>> people do love it

<<948>> most people do love it i always like

<<951>> to mention because i'm quite a tactile

<<954>> teacher i love to give massages and

<<956>> adjustments

<<958>> i always mention i use oils essential

<<961>> oils and i mentioned from doterra

<<962>> they're super pure most people don't

<<964>> have reactions

<<965>> i mentioned that i use the oils i

<<966>> mentioned that i like to touch

<<968>> and i give people the option to opt out

<<971>> that's really important you don't want

<<972>> to impose something

<<973>> on someone you know they're also very

<<976>> emotional

<<977>> um i can say though that

<<981>> most people are obsessed with oils and

<<985>> massage during a yoga class

<<987>> that's that little extra thing that when

<<989>> they don't know oh am i gonna go for

<<991>> yoga today and they're like oh but

<<992>> lisa's teaching the class she's gonna

<<994>> bring her oils and she's gonna give me a

<<995>> massage and they're just like i have to

<<997>> get there i need that little touch

<<999>> i need that oil i need that little

<<1001>> special love

<<1003>> in the class so i can say that can be

<<1005>> that little thing that makes you stand

<<1007>> out as a teacher

<<1009>> um and i've got a few of my my i'm

<<1012>> mentoring a few people i also have a

<<1014>> school

<<1015>> so and i can see that they've started

<<1017>> sort of

<<1018>> using this as well and they're quite

<<1020>> fresh teachers

<<1021>> and they've become very popular because

<<1024>> of these little details so that's

<<1026>> that's so interesting like maybe you

<<1028>> don't know as much as the most

<<1030>> experienced teacher

<<1031>> but you're giving uh that extra little

<<1034>> love and attention

<<1035>> and the students just love it so

<<1038>> also one other thing so i use a lot of

<<1040>> pressure points

<<1042>> so what i will do for instance in their

<<1044>> final shavasana

<<1045>> i will choose an oil an appropriate oil

<<1048>> something that's not

<<1051>> too much i come over to the person

<<1054>> um i have the oils in my hands i rub my

<<1056>> hands together so that they already know

<<1058>> that i'm coming to them

<<1059>> so they don't you know when you're in

<<1061>> shavasana you might get a little

<<1062>> startle and i just bring my hands down

<<1065>> and i say inhale deeply

<<1067>> and i let them breathe the oil first i

<<1070>> give them a moment and then i put my

<<1071>> hands on them

<<1073>> of course um i checked and i know that

<<1076>> they're comfortable with that because

<<1077>> shavasana has quite a

<<1079>> private thing so some people might want

<<1081>> to be left alone that's fine too

<<1084>> and i do a little bit of pressure

<<1086>> massage but

<<1087>> if you were to say you wanted to do an

<<1090>> actual you know like a oil massage

<<1093>> that's

<<1094>> so possible to do and you can use the

<<1096>> coconut oil

<<1098>> mix in a little bowl and add

<<1101>> you know whatever maybe aromatouch is a

<<1104>> nice one to use in a yoga class like

<<1106>> that

<<1106>> for instance there are so many options

<<1110>> and um yeah

<<1114>> and one last thing that i want to

<<1115>> mention though i do also as a

<<1117>> teacher use the oils for me

<<1121>> for teaching so not just in my own yoga

<<1123>> practice

<<1124>> i use oils before the class

<<1128>> what about a little bit of adaptive on

<<1130>> your wrists for me

<<1131>> i'm not a big routine person so i will

<<1134>> choose what i feel like that

<<1136>> day i have a couple of things that i

<<1137>> always stick to but

<<1139>> um i have a big oil collection and i i

<<1142>> like to use it

<<1143>> um whatever i feel like that particular

<<1146>> day like

<<1147>> ellen was talking about you know just

<<1149>> listening to your body

<<1151>> following your intuition so

<<1154>> oh yeah i went on a random one there but

<<1157>> yeah

<<1158>> you know it's something so special that

<<1160>> you can give to

<<1161>> your students that experience of

<<1164>> like the yoga and the meditation and

<<1167>> also the oils they give such a special

<<1170>> like aromatic experience where they can

<<1173>> tune

<<1173>> deeper into themselves it kind of brings

<<1176>> their practice to a whole

<<1178>> new level and i think they feel spoiled

<<1182>> sometimes like they really get a treat

<<1184>> by going to those yoga classes with

<<1188>> with the oils and i remember early on

<<1193>> in my own yoga practice i went to

<<1196>> this yoga studio in oslo and

<<1201>> i remember laying there and thinking oh

<<1204>> i need air right now and i was not

<<1207>> thinking

<<1208>> air from the window i was thinking air

<<1211>> oil

<<1212>> um and i was just feeling this

<<1216>> need for for this oil to open up my

<<1219>> airways and

<<1221>> and just like how wonderful that would

<<1223>> be to have that in that moment because i

<<1225>> was already using

<<1226>> oils in my life and i think

<<1229>> once you kind of get to know the oils

<<1232>> and

<<1233>> to really um dive into that experience i

<<1237>> think

<<1237>> you're craving them and they're kind of

<<1239>> deepening

<<1240>> and fulfilling different needs that you

<<1243>> you didn't know you

<<1244>> you had and they're just going to deepen

<<1245>> that experience and kind of open you up

<<1248>> no matter what kind of things if it's

<<1250>> like opening the airways

<<1252>> breathing deeper which in yoga we know

<<1255>> that the breath is like

<<1256>> so important and it brings us

<<1259>> back in the moment back into our body

<<1263>> and the oils they just really help

<<1266>> putting us back in the moment

<<1268>> and we can even anchor different

<<1270>> feelings or states we want to experience

<<1273>> um with an oil and like every time we

<<1276>> use that oil we will kind of get

<<1278>> get back our brain and patterns will

<<1280>> remember

<<1281>> that that scent it's going to bring us

<<1284>> back into that feeling

<<1286>> and so we can use it as an anchor and

<<1289>> and

<<1289>> kind of help us to sustain this kind of

<<1293>> mental or emotional

<<1294>> feeling i feel like the oil system

<<1298>> almost like cheating in a class um even

<<1301>> the most

<<1302>> scattered student that's all over the

<<1304>> place and not

<<1305>> able to be here and now in the present

<<1307>> that's that's a big problem for all of

<<1308>> us that's what we work on

<<1310>> it's almost like cheating yeah we br we

<<1312>> use meditation pranayama breathing

<<1315>> we use that to be here and now but

<<1318>> this is actually that takes time to get

<<1321>> there

<<1321>> as a student and this oil is something

<<1323>> that just

<<1324>> instantly will will bring you there

<<1328>> it's it's like cheating but in a good

<<1330>> way it's not shooting it's real it's

<<1332>> it's natural but it's it's just such a

<<1334>> great tool

<<1336>> absolutely so i think lastly i want to

<<1339>> really

<<1340>> um dive a little bit more into mental

<<1342>> health

<<1343>> and how all of these things we've talked

<<1346>> about

<<1346>> ties together like right now has been a

<<1349>> difficult time for a lot of people

<<1351>> with the corona virus being putting

<<1354>> a lot of us in in stressful situations

<<1357>> like

<<1358>> working from home or taking care of kids

<<1361>> and and just having different situations

<<1364>> we have to

<<1365>> deal with than usual um and being more

<<1368>> isolated like not

<<1370>> being able to hug people or be close to

<<1372>> people um so i think a lot of people

<<1375>> uh even for me it's been you know

<<1378>> challenging

<<1379>> to fill that need and

<<1382>> so let's just dive into a little bit on

<<1385>> some tools

<<1386>> we can use like with oils but also yoga

<<1388>> meditation how that fits into

<<1390>> making sure that our mental health is

<<1394>> we're staying on top of that yeah so i

<<1397>> was isolated in thailand and i can tell

<<1400>> you

<<1400>> that yoga oils and my students

<<1404>> rescued me so yeah i was with my partner

<<1407>> and my dog and we had a wonderful time

<<1409>> with a little pool and everything but we

<<1410>> were isolated and it does

<<1413>> it messes a little bit with your head it

<<1415>> was just

<<1416>> the three of us every day all day we

<<1420>> could almost not leave the house at

<<1422>> all in thailand so for me i was

<<1425>> teaching online live to my students

<<1428>> and basically doing yoga with them every

<<1431>> day

<<1431>> bringing out the oils and it was it was

<<1434>> just a life saver

<<1436>> and of course there are many of these

<<1439>> oils that

<<1440>> can really really really help with

<<1443>> um any emotions that you're feeling

<<1446>> uh personally i would say my three top

<<1450>> favorites

<<1451>> for feeling great long term

<<1455>> something that you you you should always

<<1457>> use i

<<1458>> love copaiba and frankincense and my new

<<1462>> favorite is adaptive i keep coming back

<<1464>> to that but it's because i'm very

<<1466>> excited i haven't had it that long

<<1468>> and i love it and it's definitely a new

<<1470>> favorite

<<1471>> and that's a very instant effect as well

<<1474>> it's just like oh i just

<<1477>> feel so so so balanced and

<<1481>> using the oils to uplift yourself as

<<1484>> well you can use any

<<1486>> of the citrus oils just you know a

<<1489>> little

<<1489>> sniff and instantly you get a good

<<1492>> feeling but you find your oil which

<<1494>> which oil works for you what oil makes

<<1496>> you feel good

<<1498>> wonderful yeah i think for me it's been

<<1501>> really to come back to my own practice

<<1503>> and doing that at home and really having

<<1506>> a stable oil

<<1509>> routine in the morning it's really

<<1511>> helped me to have

<<1512>> something that can can fill me up so

<<1515>> when i don't have my

<<1516>> friends around and i can't go to my yoga

<<1518>> studio i have to create that space

<<1520>> in in my own home and i've been

<<1524>> um experimenting with this um

<<1527>> with this diffuser blend which you know

<<1530>> may be helpful for some of you out there

<<1532>> um to kind of create that sacred space

<<1535>> in the morning when you like take this

<<1537>> half hour for yourself or however long

<<1539>> you can

<<1540>> take but just putting that on and that

<<1542>> kind of helps your brain

<<1544>> to get into that state as well so if you

<<1547>> have hinoki

<<1548>> oil from a few months back i think that

<<1550>> was the

<<1552>> product of the month um yeah so if you

<<1555>> take two drops of patchouli two drops of

<<1558>> hinoki

<<1560>> and then three drops of grapefruit in

<<1562>> the diffuser it's

<<1563>> amazing it just gets you into this kind

<<1565>> of

<<1566>> um state where you're in your body and

<<1569>> you're

<<1570>> taking care of yourself and you you're

<<1572>> reminded that

<<1573>> you know you deserve this you deserve

<<1575>> this love

<<1576>> into your body and you deserve to feel

<<1580>> good uh if you don't have hinoki you

<<1582>> know you could

<<1584>> maybe substitute with sandalwood or

<<1586>> cedarwood or something like really

<<1588>> grounding and sacred

<<1590>> um so that's adapted from from

<<1593>> desiree mangan dogs sacred spaces

<<1596>> diffuser blend

<<1597>> i love it just help me get into that

<<1600>> state that sounds amazing i'm definitely

<<1603>> gonna have to try that

<<1604>> um also i do want to mention to everyone

<<1607>> who's having a home office

<<1609>> pretty please take breaks and do little

<<1612>> stretches

<<1613>> it doesn't have to be a lot just laying

<<1616>> with your legs up the wall for a few

<<1618>> minutes can

<<1620>> change your entire day and even if you

<<1623>> are in an office so i used to work for

<<1624>> the norwegian government

<<1626>> for a while and i used to make everyone

<<1628>> take a break in the middle of the day

<<1629>> and we'd go to

<<1630>> the common area and we'd do like a 10

<<1633>> minute yoga break and it's just little

<<1634>> stretches

<<1636>> and makes a whole difference especially

<<1638>> if you're at home

<<1639>> you might not have the right you know

<<1642>> like the right chair

<<1643>> or the right seating and it might be

<<1646>> extra

<<1647>> a lot for your body so please do take

<<1649>> your little breaks time a little bit

<<1651>> it's those little things that makes a

<<1652>> difference it's not that one yoga class

<<1655>> that you make it to

<<1656>> every week that's great too one two

<<1658>> three every day

<<1659>> but um it says little things in your

<<1661>> life that can make a huge difference

<<1663>> bringing yoga

<<1665>> and oils into your everyday life

<<1668>> i totally agree and even just like

<<1672>> having a bottle of oil and cracking that

<<1674>> open

<<1675>> taking small breaks of just smelling the

<<1678>> oil which helps you breathe as well

<<1680>> taking deep breaths that's gonna

<<1684>> bring your stress levels down and you

<<1686>> can focus better and just

<<1687>> yeah i totally agree on taking taking

<<1689>> breaks throughout the day

<<1691>> um there's so many tools simple things

<<1694>> you can do like that

<<1696>> thank you so much lisa for being on here

<<1699>> with me and sharing your wisdom

<<1701>> um if anyone wants to find

<<1704>> lee sin and you know see some of her

<<1707>> virtual yoga studio

<<1709>> her um amazing yoga equipment

<<1713>> that she has you can find her on

<<1716>> instagram

<<1716>> at yogini

<<1720>> or you can go to hot yoga as well

<<1725>> awesome and you can find me on instagram

<<1728>> just with my name

<<1729>> ellen hamness and looking forward to

<<1732>> uh yeah hear from

<<1735>> more of you and see how you integrate

<<1738>> these

<<1739>> beautiful practices and oils

<<1742>> into your own yoga however that looks

<<1746>> for you so thank you for being with us

<<1748>> on this

<<1750>> yoga international day and

<<1754>> namaste namaste

<<1768>> you